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weight Sets
Rep
s
60
60
Dumbbell fly
60
Sets
Rep
s
Triceps
Exercise
Overhead Tricep Extension
30
Tricep pushdown
30
70
weigh Sets
t
Rep
s
50
Dumblell shrugs
25
Seated Row
40
Sets
Rep
s
Biceps
Exercise
Arm curl
20
Hammer
curl and Shoulders
Friday - Legs
20
Incline
Legs dumbbell curl
15
Exercise
weigh Sets
t
70
Rep
s
Leg Extension
45
Leg Curl
50
Shoulders
Exercise
weigh Sets
t
Rep
s
Military Press
70
20
weight Sets
Rep
s
66
66
Dumbbell fly
66
Sets
Rep
s
Triceps
Exercise
Overhead Tricep Extension
30
Tricep pushdown
30
70
weigh Sets
t
Rep
s
50
Dumblell shrugs
28
Seated Row
40
Sets
Rep
s
Biceps
Exercise
Dumbbell curl
22
Hammer curl
22
Incline
Friday -dumbbell
Legs and curl
Shoulders
18
Legs
Exercise
weigh Sets
t
Rep
s
77
Leg
Extension
Monday
- Chest and Triceps
Leg
Curl
Chest
50
55
Shoulders
Exercise
Exercise
Dumbbell Bench Press
MilitaryBench
Press Press
Incline
weight Sets
weigh Sets
t
72
3
77
4
72
3
Dumbbell fly
Lateral Raise
Dumbbell
20
72
3
3
Rep
sRep
s
8
8
8
9
8
Triceps
Exercise
Sets
Rep
s
30
10
Tricep pushdown
30
10
70
10
weigh Sets
t
Rep
s
50
10
Dumblell shrugs
32
Seated Row
40
10
Sets
Rep
s
Biceps
Exercise
Dumbbell curl
23
Hammer curl
23
Incline -dumbbell
Friday
Legs and curl
Shoulders
20
Legs
Exercise
weigh Sets
t
Rep
s
85
Leg Extension
55
Leg Curl
61
Shoulders
Exercise
Monday - Chest and Triceps
Military
Chest Press
weigh Sets
t
Rep
s
85
Dumbbell
Exercise Lateral Raise
22
3
weight
Sets
8
Rep
s
78
78
Dumbbell fly
78
Triceps
Exercise
Sets
Rep
s
30
11
Tricep pushdown
30
11
70
11
weigh Sets
t
Rep
s
50
11
Dumblell shrugs
36
Seated Row
40
11
Sets
Rep
s
Biceps
Exercise
Dumbbell curl
26
Hammer curl
26
Incline
Friday -dumbbell
Legs and curl
Shoulders
22
Legs
Exercise
weigh Sets
t
Rep
s
85
Leg Extension
55
Leg Curl
61
Shoulders
Exercise
Monday - Chest and Triceps
Military
Chest Press
weigh Sets
t
Rep
s
85
Dumbbell
Exercise Lateral Raise
22
3
weight
Sets
9
Rep
s
72
72
Dumbbell fly
72
Sets
Rep
s
Triceps
Exercise
Overhead Tricep Extension
30
12
Tricep pushdown
30
12
70
12
weigh Sets
t
Rep
s
50
12
Dumblell shrugs
32
Seated Row
40
12
Sets
Rep
s
Biceps
Exercise
Dumbbell curl
23
Hammer curl
23
Incline
Friday -dumbbell
Legs and curl
Shoulders
20
Legs
Exercise
weigh Sets
t
Rep
s
85
Leg Extension
55
Leg Curl
61
Shoulders
Exercise
weigh Sets
t
Rep
s
Military Press
85
10
22
10